Coaches Warm Up


1. Strength Conditioning
5 RNFT
500m Row
50m waiter carry L/R
1-4 Strict Muscle ups
5 Hang Muscle Snatches
20 Plyo Push Ups with med ball
1' Wall sit holding a plate


**Choose weights that allow you to move proficient to build a better base for your fitness. We are not going for how much weight we can move, instead we are more concerned how well you perform each task/movement. It is ok for our heart rate to get elevated during "Rounds Not For Time" but the intensity should stay low enough to allow for better movement.